Strength Training for Beginners

Ideally, a strength workout should include 8 to 10 exercises targeting the major muscle groups. Beginners can start out by using two sets of dumbbells (3 to 5 pounds and 8 to 12 pounds) or a set of resistance bands. Try the following exercises, doing 2 sets of 10 to 15 reps each.

1. Dumbbell chest press (works chest)

Lie on a bench, elbows bent 90 degrees out to sides; straighten arms up and return.

2. One-arm dumbbell row (works upper back)

Stand with legs hip-width apart and place one hand on bench, opposite arm holding weight; draw elbow up toward ribs and lower.